All about the Grains Group

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What foods are in the Grains Group?

Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples of grain products.

Grains are divided into 2 subgroups, Whole Grains and Refined Grains. Whole grains contain the entire grain kernel ― the bran, germ, and endosperm. Examples of whole grains include whole-wheat flour, bulgur (cracked wheat), oatmeal, whole cornmeal, and brown rice.Refinedgrainshave been milled, a process that removes the bran and germ. This is done to give grains a finer texture and improve their shelf life, but it also removes dietary fiber, iron, and many B vitamins. Some examples of refined grain products are white flour, de-germed cornmeal, white bread, and white rice.

Most refined grains are enriched. This means certain B vitamins (thiamin, riboflavin, niacin, folic acid) and iron are added back after processing. Fiber is not added back to enriched grains. Check the ingredient list on refined grain products to make sure that the word "enriched" is included in the grain name. Some food products are made from mixtures of whole grains and refined grains.

How many grain foods are needed daily?

The amount of grains you need to eat depends on your age, sex, and level of physical activity. Recommended daily amounts are listed in this table below. Most Americans consume enough grains, but few are whole grains. At least half of all the grains eaten should be whole grains.

Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn your phone to see the full table.

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Daily Grain Table

DAILY RECOMMENDATION*

Daily minimum amount of whole grains

Children

2-3 years old4-8 years old

3 ounce equivalents5 ounce equivalents

1 ½ ounce equivalents2 ½ ounce equivalents

Girls

9-13 years old14-18 years old

5 ounce equivalents6 ounce equivalents

3 ounce equivalents3 ounce equivalents

Boys

9-13 years old14-18 years old

6 ounce equivalents8 ounce equivalents

3 ounce equivalents4 ounce equivalents

Women

19-30 years old31-50 years old51+ years old

6 ounce equivalents6 ounce equivalents5 ounce equivalents

3 ounce equivalents3 ounce equivalents3 ounce equivalents

Men

19-30 years old31-50 years old51+ years old

8 ounce equivalents7 ounce equivalents6 ounce equivalents

4 ounce equivalents3 ½ ounce equivalents3 ounce equivalents

*These amounts are appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. Those who are more physically active may be able to consume more while staying within calorie needs.

What counts as an ounce-equivalent of grains?

In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or ½ cup of cooked rice, cooked pasta, or cooked cereal can be considered as 1 ounce-equivalent from the Grains Group. The table below lists specific amounts that count as 1 ounce-equivalent of grains towards your daily recommended intake. In some cases the number of ounce-equivalents for common portions are also shown.

Note: Click on the top row to expand the table. If you are on a mobile device, you may need to turn your phone to see the full table.

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Ounce-equivalent of grains table

Amount that counts as 1 ounce-equivalent of grains

Common portions and ounce-equivalents

Bagels

WG**: whole wheatRG**: plain, egg

1" mini bagel

1 large bagel = 4 ounce-equivalents

Biscuits

(baking powder/buttermilk -RG*)

1 small (2" diameter)

1 large (3" diameter) = 2 ounce-equivalents

Breads

WG**: 100% WholeWheatRG**: white, wheat,French, sourdough

1 regular slice1 small slice, French4 snack-size slices rye bread

2 regular slices = 2 ounce-equivalents

Bulgur

cracked wheat(WG**)

½ cup, cooked

Cornbread

(RG**)

1 small piece (2 ½" x 1 ¼” x 1¼")

1 medium piece (2 ½" x 2 ½” x 1 ¼") = 2ounce-equivalents

Crackers

WG**: 100% wholewheat, ryeRG**: saltines,snack crackers

5 whole wheat crackers2 rye crisp breads7 square or round crackers

English muffins

WG**: whole wheatRG**: plain, raisin

½ muffin

1 muffin = 2 ounce-equivalents

Muffins

WG**: whole wheatRG**: bran, corn,plain

1 small (2 ½" diameter)

1 large (3 ½" diameter) = 3 ounce-equivalents

Oatmeal

(WG**)

½ cup, cooked

1 packet instant

1 ounce (1/3 cup), dry (regular or quick)

Pancakes

WG**: Whole

wheat, buckwheat

RG**: buttermilk,

plain

1 pancake (4 ½" diameter)

2 small pancakes (3" diameter)

3 pancakes (4 ½" diameter) = 3 ounce-equivalents

Popcorn

(WG**)

3 cups, popped

1 mini microwave bag or 100-calorie bag, popped = 2 ounce-equivalents

Ready-toeat

breakfast

cereal

WG**: toasted oat,

whole wheat flakes

RG**: corn flakes,

puffed rice

1 cup, flakes or rounds

1 ¼ cup, puffed

Rice

WG*: brown, wild

RG*: enriched,

white, polished

½ cup cooked

1 ounce, dry

1 cup, cooked = 2 ounce-equivalents

Pasta--

spaghetti,

macaroni,

noodles

WG**: whole wheat

RG**: enriched,

durum

½ cup, cooked

1 ounce, dry

1 cup, cooked = 2 ounce-equivalents

Tortillas

WG**: whole wheat,

whole grain corn

RG**: Flour, corn

1 small flour tortilla (6" diameter)

1 corn tortilla (6" diameter)

1 large tortilla (12" diameter) = 4 ounce-equivalents

*WG = whole grains, RG = refined grains. This is shown when products are available both in whole grain and refined grain forms.

MyPlate, MyWins

Now I start my day with fruits and veggies by having a homemade smoothie for breakfast. I use almond milk, banana, berries, and kale or spinach (for iron). You have such great tips!!

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Nicole, Texas

I started to add more vegetables to every meal for my family. We also drink more water. We also eat more beans because they are inexpensive and have healthy fiber. Good tips!